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I split my week like this:
Sunday - Hamstrings/Biceps/Calves
Monday - Shoulders/Triceps
Tuesday - Rest
Wednesday - Quads
Thursday - Chest/Calves
Friday - Back
Saturday - Rest
Sunday I do Romanian Deadlifts
Wednesday I do Squats
So if I did reg deadlifts friday my hams would die on sunday.
Would rack pulls be sufficient?
Also, what day should I do lower back?
I was thinking of doing lower back on hams day
Thoughts and suggestions?
MUCH appreciated thanks! :D :D :D
Rack pulls > deads.
[QUOTE=Jaxxed_Fibraz_;291989771]Rack pulls > deads.[/QUOTE]
im 225lbs jaxxed. not 210
[QUOTE=Johnbodybuilder;291990371]im 225lbs jaxxed. not 210[/QUOTE]
Update stats then brah, u be confusing people.
i'd stick with full rom dl's. you can rotate rack pulls in occasionally, but you just don't get the same benefits. the rack pull does not even simulate the motion of a deadlift. the leverages are all off pretty much regardless of where you set the pins.
i've never done a rackpull :O my favorite exercise for deadlift is elevated pulls standing on plates.
[QUOTE=darksymbiote;291986311]I split my week like this:
Sunday - Hamstrings/Biceps/Calves
Monday - Shoulders/Triceps
Tuesday - Rest
Wednesday - Quads
Thursday - Chest/Calves
Friday - Back
Saturday - Rest
Sunday I do Romanian Deadlifts
Wednesday I do Squats
So if I did reg deadlifts friday my hams would die on sunday.
Would rack pulls be sufficient?
Also, what day should I do lower back?
I was thinking of doing lower back on hams day
Thoughts and suggestions?
MUCH appreciated thanks! :D :D :D[/QUOTE]
If your not a powerlifter, I would go with rack pulls over deadlifts, but maybe throw in deads once in a while.
I would do lower back either on back day or ham day, it depends where you going to set the pins for your rack pull. If your going to go below the knee, then the rack pulls will hit your lower back then so you might as well do your other exercises that day. If you go knee level or higher, then do lower back when you can. The higher pin level will hit your mid/upper back and traps without really hitting the lower back.
Rack pulls are good for several things.
Hypertrophy related: takes the quads out of the equation, upper and lower back/trap thickness, hams, glutes, grip.
Strength: if the top part of DL is your sticking point rack pulls will help with that, gets you used to pulling heavier loads.
If you set the pin high for rack pulls to eliminate lower back you can still do weighted hyperextensions for lower.
thanks dudes
I'm def taking reg deadlift out of the equation, at least for now.
rack deads are a good lift IMO, but regular deads just cannot be beaten
[QUOTE=DC-user;292052931]rack deads are a good lift IMO, but regular deads just cannot be beaten[/QUOTE]
Depends what your purpose is. All I want from a deadlift-like movement is the upper back thickness, I use a different type of deadlift for my hams, and I'm going to do hyperextentions for my lower back.
well deads conveniently hit ALL of those things.. so why not? if you are looking for upper back development, go with rack deads or BB rows (my favorite for upper back). and for hams cant go wrong with RDL's or SLDL's..
[QUOTE=DC-user;292065361]well deads conveniently hit ALL of those things.. so why not? if you are looking for upper back development, go with rack deads or BB rows (my favorite for upper back). and for hams cant go wrong with RDL's or SLDL's..[/QUOTE]
I love bb rows. I ALWAYS feel this no matter what. Such a great movement. I don't wanna do reg deadlift because my back day is only a day apart from my hams day. I'd be overworking them. Rack pulls on back day - and RDLs on hamsday seems reasonable.
rack pulls are sick but its so retarded when people put the bar above the knees, i put mine well below my knee, i can feel it in my glutes, back, etcc and even slightly legs and i can keep good form, unlike with deadlifts
[QUOTE=60StoDMB;292066571]rack pulls are sick but its so retarded when people put the bar above the knees, i put mine well below my knee, i can feel it in my glutes, back, etcc and even slightly legs and i can keep good form, unlike with deadlifts[/QUOTE]
...................
so you're doing a rack pull.... in your own words WELL below your knees?
sooooooooooooooooooooooooooooooooooooooooooooooooooooo
what you're saying is...
you're a pussy and can't get the weight off the ground. so you use the bar to help you get it up a couple inches and essentially do a regular deadlift?
Also the reason people put it ABOVE their knees is so they DONT feel it in their glutes and hams, you stupid c*nt.
[QUOTE=darksymbiote;292068111]...................
so you're doing a rack pull.... in your own words WELL below your knees?
sooooooooooooooooooooooooooooooooooooooooooooooooooooo
what you're saying is...
you're a pussy and can't get the weight off the ground. so you use the bar to help you get it up a couple inches and essentially do a regular deadlift?
Also the reason people put it ABOVE their knees is so they DONT feel it in their glutes and hams, you stupid c*nt.[/QUOTE]
[IMG]http://images.icanhascheezburger.com/completestore/2008/4/29/umad128539779112343750.jpg[/IMG]
[QUOTE=darksymbiote;292068111]...................
so you're doing a rack pull.... in your own words WELL below your knees?
sooooooooooooooooooooooooooooooooooooooooooooooooooooo
what you're saying is...
you're a pussy and can't get the weight off the ground. so you use the bar to help you get it up a couple inches and essentially do a regular deadlift?
Also the reason people put it ABOVE their knees is so they DONT feel it in their glutes and hams, you stupid c*nt.[/QUOTE]
lmfao, you're talking to a 6'5'' 225lbs guy you ****ing manlet, you dumb noob LMAO, my gym has people that could eat you alive and THEY all do rack pulls below the knees, WTF is the point of above the knee you ****, 4 INCH ROM WOOOOW !
[QUOTE=60StoDMB;292069241]lmfao, you're talking to a 6'5'' 225lbs guy you ****ing manlet, you dumb noob LMAO, my gym has people that could eat you alive and THEY all do rack pulls below the knees, WTF is the point of above the knee you ****, 4 INCH ROM WOOOOW ![/QUOTE]
I don't give **** how big you are, or how hungry your fellow gym mates are. Maybe they are rack pulling for a different reason that I am. I didn't disrespect rack pulls below the knees, I disrespected YOU for saying that it's retarded when people do rack pulls above the knees. Also....6'5" and 225 isn't that big... it's actually sort of skinny.
[QUOTE=darksymbiote;292071251]I don't give **** how big you are, or how hungry your fellow gym mates are. Maybe they are rack pulling for a different reason that I am. I didn't disrespect rack pulls below the knees, I disrespected YOU for saying that it's retarded when people do rack pulls above the knees.[/QUOTE]
yes its retarded, lol at the limited range of motion, now go cry like a little bitch manlet boy.
Above the knees = shrugs
[QUOTE=60StoDMB;292071791]yes its retarded, lol at the limited range of motion, now go cry like a little bitch manlet boy.[/QUOTE]
Wow. You SURE showed me. *sarcasm*
[QUOTE=Jaxxed_Fibraz_;292071871]Above the knees = shrugs[/QUOTE]
No...theres no shrugging movement involved whatsoever.
[QUOTE=darksymbiote;292072641]Wow. You SURE showed me. *sarcasm*
No...theres no shrugging movement involved whatsoever.[/QUOTE]
lolz plus its so damn easy, man the fuk up and put them below or knee level
[QUOTE=60StoDMB;292074251]lolz plus its so damn easy, man the fuk up and put them below or knee level[/QUOTE]
If it's too easy, add more weight. :D
lolz all you want but you're the one who attempted to intimidate someone over the internet